Female Exercise Tutorials

Putting together a basic workout program to get results is not all that difficult. Provided you have the three main components needed for progress – an overloading stimulus, rest, and proper nutrition, results should be made. Slight variations in pr...

Pushing big weight and setting new personal best in the gym can be a great thing, and there is no question that there is a direct correlation to the amount of weight lifted and muscle growth. By now most of us should understand that simply moving we...

After spending months at a time working towards a certain goal -- whether it is muscle building or fat loss -- you might come to a point where rather than looking to continue building muscle, you simply want to maintain what you have. Implementing a...

In order to successfully obtain a six-pack, there are certain requirements that absolutely must be in place. If they aren’t, you’re really going to struggle.
Here is what you need to know about the process of getting six pack abs.
You Ne...

After taking the time to build up a base with your cardio training, start thinking about alternate cardio forms that can help you get better results for your time investment. Moderate paced, steady state cardio does have its advantages. First, it’s ...

One aspect of their weight training program that many people get conflicting messages about is whether they should be training to failure or not. On one hand, they hear that if they are looking to maximize their strength results and really make progress, ...

When it comes to your health and fitness goals, there’s a good chance that ‘getting a six pack’ ranks somewhere up in the top five. Most people, regardless of whether their main goal is fat loss or muscle building, covet a slim and toned...

If you’re like most meatheads, the second you read the title to this piece you laughed and said, “I don’t need core strength, that’s for pansies.” I know, you don’t want to hear about all the ways you can roll around on...

Circuit training and full-body workouts are probably the most under-utilized and underrated workout routines in the training arsenal. They play a valuable role in fitness and training, however, and if utilized properly, can benefit just about anyone...

I’m going to set the record straight with one of these physiologic myths: What is lactic acid and how is it associated with training?
Over the span of my four years obtaining a degree in exercise science, I’ve encountered a lot of topics. L...

When it comes to the back, it is more often than not the make- or- break feature of any bodybuilder. When the competitors hits the stage and face their backs to the judges, quickly every judge knows who does and doesn’t belong. A great back is the t...

As you go about your weightlifting program, there are some critical mistakes that you must avoid. Far too many people end up making these errors at some point or another in their weightlifting career and it’s dramatically going to slow the res...

When the weather is nice, if you are travelling and can’t get to a gym, when the gym is closed, if you can’t afford a gym membership, or if you are just bored and want to mix things up a little, it’s always nice to get outside and get so...

Training the shoulders is critical for any athlete, bodybuilder, powerlifter, and anyone trying to get into shape and develop a fit physique. Regardless of your fitness and training goals, wider, more developed shoulders will provide a more toned-lo...

If you spend any time in the gym, then the odds are good you're going for a set of chiseled arms. It’s quite possible that this body part is what led you to the gym in the first place. Who doesn’t want good looking arms? They are one of the ma...

Sport specific training has changed sports. It has changed the size and ability of the athletes who play those sports and records continue to be broken. Some seem to think steroids are the difference -- and that will always be a stigma on the world of spo...

Before starting to put together a training program, the initial thing you need to assess is what your current goal is. Are you looking to build muscle mass, reduce body fat, achieve maximum strength levels, increase power, increase quickness, or jus...

There is no real way of explaining it other than by saying “I was stuck." I had been working out for around a year with great results. I had dropped body fat, put on muscle, and become stronger on every lift I was performing, but I hit a wall. ...

Incorporating track/running workouts into your training program can provide many benefits. Track workouts allow you to vary your heart rate and train using cardio intervals. Track training is a great tool to increase fat loss by burning a sign...

While getting the perfect workout program planned out and then putting in the necessary effort in the gym is critical for progress, one factor that many people overlook is that of alignment. Technique is extremely important when performing any type ...

Are those calves lagging in size and development? If so, who is to blame? Genetics or yourself? I find it funny to hear guys who play the blame game on their “challenged calves” due to their genetic predisposition. Don’t get me wrong, ge...

To get ready to compete in a bodybuilding or fitness show, it’s always smart to start dieting at least 6-8 weeks beforehand to make sure you’re giving yourself enough time to get down to the low body fat levels that are required to get on stag...

Many people find themselves very wrapped up with focusing on training their chest, shoulders, back, and quads that they forget to put some attention towards their glutes, which will help round out their backside as well as give them a great deal more stre...

Whether you’re just starting with fitness and weight lifting or you are a seasoned veteran wanting to kick-start a stalled program, there’s a good chance at one point or another you’re going to want to hire a personal trainer to help you...

There are numerous ways to evaluate testosterone and how it aids with enhancing both performance and muscle growth. The skeletal muscle growth is largely due to both testosterone receptors and the actual amount of testosterone produced in the body. If the...

When selecting the goals for your workout program, typically the best thing you can do is choose one goal to primarily focus on. This is what will best enable you to narrow down your focus so you can get ideal results from your training and diet program. ...

As you go about your weight lifting program, chances are that at one point or another, you’re going to run into a plateau. Plateaus are very common among more advanced trainees as the more experience they have in the weight room, the more thei...

The deadlift is a core exercise for developing mass and thickness throughout the back as well as overall upper body size and strength. From a bodybuilding perspective, deadlifting is a compound exercise that engages not only the back muscles, but al...

If you ask a bodybuilder what body part separates the men from the boys on stage, more than likely you will get a unanimous reply pointing to legs as the difference. Although I do agree, there is a point where everyone on stage has a good set of wheels. W...

The buzz word in the gym and in the personal training world these days is functional training. It has many meanings to many people in the training industry. It is very different from the long time norm of sitting still in one place a move a desired weight...

Let’s face it, working out your shoulders gets boring. You do some presses, lateral raises, front raises, and shrugs and call it a day. You never deviate from your path because it is what you have been trained to do. Many people fumble through the s...

There are more training techniques and styles for bodybuilding than most can imagine. Every week another new “state of the art” training technique comes out backed by some celebrity bodybuilder. It is almost to the point that we have been blin...

For most of you, getting a set of six pack abs is going to be a priority during your workout. But, the actual abdominal training itself proves to be somewhat less interesting and something you’d rather by pass altogether.
In some instances, ...

There are a wide variety of different workout programs out there from full body programs to push/pull splits to the formerly popular, old-school bodybuilding body part splits.
Now though, more and more people are starting to consider the option of twice...

I train alone & it’s been that way for nearly all of the fourteen years that I’ve been seriously training. That’s not to say I haven’t scheduled training with others from time to time to push myself & them (many thanks Andy...

Most of the athletic community believes that proper and consistent stretching provides a bevy of both direct and indirect physical and physiological benefits. Among these perceived benefits are: injury resistance; increased flexibility/range of motion; enhanced growth potential; reduced lactic acid build-up; better muscle recovery; and possibly even elevated IGF-1 levels.

When it comes to cardio training for fat loss, many people get confused over which method is going to be best in terms of accomplishing their goal and getting results quickly. You hear debates about high intensity interval cardio, while still seeing other...

While there are a many different types of workout splits you can do – full body, upper/lower, push/pull, or body part splints with your workout design, one aspect that needs some extra consideration is the rep range you’re going to use with t...

Without a doubt the back musculature is the most complex of all the muscle groups we train as bodybuilders. Not only is it important to build both general width and thickness, but it is also essential to utilize a myriad of different angles, grips, and ...

In my twenty years in the bodybuilding/fitness industry I have competed in about two dozen shows myself and have prepped others for several hundred more. This has given me the irreplaceable chance to experiment with dozens of different ways to organize that crucial final week.

When you look at the biceps of former greats like Boyer Coe, Robby Robinson, Albert Beckles and more recently, 8-time Mr. Olympia, Ronnie Coleman you are bound to notice the incredible peaks that sit atop their massive guns. In fact, it looks as if they ...

I remember when I first started working out, way back in the old days. Well not really the old days, since I am only 30 years old, but it sure feels like the old days to me. It was not uncommon to workout in a gym that was silent, apart from the occasiona...

Sometimes I feel like I am working on an episode of the popular show Myth Busters while working as a personal trainer at the local gym. You hear them all day, but they never get old. Women will say, “If I lift a lot of weights will I get man arm...

We’ve all experienced various types of training, but to what extent are we going to see true gains. One painful, yet delivering, way to maximize growth is to super-set your workout routine. Super-sets are a style of training that we&r...

We’ve all read the magazines such as “flex” and “muscle and fitness” discussing the best ways to put on weight and increase strength. What is not mentioned half the time, however, is the amount of supplementation that must ...

Lately, I have been subject to those who consistently want to train THEIR way, yet questions are still being asked such as, “Why am I not getting stronger, why am I not getting bigger, and why am I not looking forward to training?” The actua...